Sprint Triathlon - Intermediate - 8wk swim plan

Author

SwimGym Coaching

All plans by this Coach

Length

8 Weeks

Typical Week

2 Swim

Longest Workout

2600 m swim

Plan Specs

triathlon sprint intermediate multi day pace based

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Summary

ABOUT SWIMGYM
SwimGym is the preferred training partner for swimmers and triathletes worldwide. Online swim training on SwimGym.com, train wherever you are. We help you improve your technique, build your fitness and achieve your goals. Our training and coaching methods are based on professional swimming and triathlon, made accessible for all levels. At SwimGym we combine technique and conditioning in every workout for fast results. Each workout includes a technique video, conditioning set and coach tips. Our training plans are focused on swimming only.

FOR WHO
This plan is for intermediate level swimmers who can swim 300 freestyle continuously at an easy pace. You have enough Sprint triathlon racing experience and are looking for a program to improve your swimming technique and endurance quickly.

WHAT TO EXPECT
This plan has two swim practices a week. Total distance swam in an average week is 4000 (2000 per swim practice) where the heaviest week is 4700 total and the easiest week 3300 total. Skills you will work on are Body Position, Recovery & Hand Entry, Stroke Length and Catch. The Triathlon specific skills you will work on are Sighting, Buoy Turn, Open water Start, Clearing Goggles and Swim Exit.

PROGRAM PERIODISATION
Week 1 -2: Volume + Intensity
Week 3-6: Volume + Speed
Week 7: Intensity
Week 8: Taper

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:00

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Back to Plan Details

Sample Day 1

1900m
Endurance - Sighting

Equipment: pull buoy, kickboard, fins, snorkel

Warm Up:

200 - swim (relaxed breathing pattern)
200 - pull


Skill: Body Position

3 x 50 - streamline kick (fins and snorkel)
3 x 50 – swim (with streamline after push off)
15" rest


Set:

4 rounds

150 - freestyle (three sightings). easy. 25" rest
100 - pull. easy. 20" rest
50 - kick. easy. 15" rest

Sample Day 4

1500m
Tempo Interval - Sighting

Equipment: fins, kickboard


Warm Up:

400 - swim (switch stroke every 50)


Skill: Body Position

3 rounds
50 - shark fin drill (fins)
50 - freestyle. easy (applying rotation)
10" rest


Set:

2 rounds

150 - freestyle. as 50 easy, 50 steady, 50 easy
150 - freestyle. as 50 steady, 50 easy, 50 steady
(during steady one sighting to the front)
20" rest


1 round

4 x 50 - kick (with kickboard). steady
20" rest

Sample Day 8

2000m
Endurance + Strength

Equipment: snorkel, fins


Warm Up:

4 x 100 - freestyle (with snorkel, every first 25 watch hand entry in front of shoulder)
20" rest


Skill: Recovery + Entry

3 rounds

50 - fingerdrag drill (fins)
50 - freestyle (apply high elbow recovery)
10" rest


Set:

2 rounds:

250 - freestyle. easy. 30" rest
50 - freestyle. as 15 hard, 35 easy. 15" rest
150 - freestyle. easy. 20" rest
50 - freestyle. as 15 hard, 35 easy. 15" rest
100 - freestyle. easy. 15" rest
50 - freestyle. as 15 hard, 35 easy. 15" rest

Sample Day 11

1600m
Tempo Interval

Equipment: Pull buoy, kickboard, fins

Warm Up: 

2 rounds
100 - freestyle. easy
50 - pull. easy
50 - kick. easy
10" rest

Skill: Recovery + Entry

2 x 50 - zipper drill (fins)
2 x 50 - freestyle
10" rest 


Set:

2 x 100 - pull. steady. 20" rest
300 - freestyle. steady. 30" rest
4 x 50 - kick. steady. 20" rest
300 - freestyle. easy. 30" rest

Sample Day 15

2200m
Threshold - Buoy turn

Equipment: snorkel


Warm Up:

400 - swim. easy


Skill: Recovery + Entry

3 rounds

50 - shoulder tap drill (snorkel)
50 - freestyle (apply high elbow recovery). easy
10" rest


Set:

3 rounds

200 - freestyle (with buoy turn). easy
3 x 100 - freestyle. hard (maintain same speed) 20" rest

Sample Day 18

1600m
Endurance - Buoy turn

Equipment: pull buoy, paddles, fins


Warm Up:

2 x 200 - as 150 swim, 50 alternating sidekick
20" rest


Skill: Recovery + Entry

2 x 50 - fingertip drag drill (fins)
2 x 50 - freestyle (applying high elbow recovery)
10" rest


Set:

400 - pull. easy (negative split)
200 - swim. easy (with buoy turn)
400 - pull (with paddles). easy (negative split)
20" rest

Sample Day 22

2400m
Speed - Start

Equipment: kickboard, pull buoy


Warm Up:

100 - freestyle
100 - kick
100 - freestyle
100 - pull


Skill: Stroke length

2 rounds

50 - catch up (focus on push out)
50 - freestyle (apply push out). easy
10" rest


Set:

2 rounds

600 - pull. easy. 30" rest
6 x 50 - freestyle (treading water (10") and deep water start). hard. @ 2'00"

Sprint Triathlon - Intermediate - 8wk swim plan

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